How to overcome food addiction
Food Addiction
In this article I will be discussing food addiction, cravings and ways I’ve found to help avoid them. Food addiction is something I really didn’t even know existed until I started doing my own research. It all makes complete sense now! You know that old saying, “with knowledge comes power”! So, here’s the skinny on food addiction. Foods full of fat, sugar and sodium can supercharge your brain’s reward system much like addictive drugs can. They release that feel good hormone dopamine. The taste of sugar also releases endorphins that calm us. We become wired to crave when behavior is reinforced. Behavior is reinforced when we reward ourselves with those sweet and salty foods. And the nasty cycle begins, that’s where those darn cravings come from! Now that doesn’t mean that all of us are food-acholic’s but I do believe we all can easily fall victim to this without even knowing it. For me understanding the science behind it has helped me tremendously! That “Aha” moment!
Causes
- Trauma- People who experience PTSD have a much higher risk of food addiction
- Genetics- A family history of alcoholism could put you at a 49% higher chance of obesity/food addiction
- Emotions and stress- May use food to “reward yourself” or something bad happened and “you deserve it” (classic addictive behavior)
- Brain Chemistry- Foods that are high in sugar and fat can change the reward structure of the brain, the same way drugs and alcohol do.
Depression and Food Addiction
Food addiction has been associated with depression and anxiety. Adults or adolescents with binge eating disorders have a higher prevalence of major depression, bipolar disorder, anxiety and problems with substance abuse. Just something to look out for with loved ones. 🙂
Ways to overcome
You can re-train your brain and overcome food addiction, but it takes time and patience. I very rarely crave these foods anymore and I truly believe it’s because of these changes I’ve made. I was a Triscuit and Brie girl, I loved all the carby foods, but they didn’t show the love back! It was time I kicked them to the curb!
- Limit processed foods– Do this as much as possible, the less ingredients the better 3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet) | EatingWell
- Limit artificial sweeteners– read those ingredients, diet foods and drinks are notorious for sneaking them in there 6 Things That Happen When You Quit Using Artificial Sweeteners | Prevention
- Go cold turkey– cut out all simple sugar’s cold turkey, after 3 days you will notice a big difference in cravings
- Indulge a bit– Sometimes I will treat myself with 3 Hershey kisses or a mini dark chocolate bar (like the Halloween candy) maybe once a month
- Grab some fruit– You’ll get fiber and nutrients along with the sweetness
- Frequent meals– Eating small frequent meals will help keep your blood sugar stable
- Gum– chewing gum can help with cravings
- Exercise– Exercise produces that feel good feeling…so go for a walk, thrown on a YouTube video or just do some exercises while you are watching tv. I have dumbbells in my living room so I will just grab them and start working out anytime. It’s better than mindless snacking!
- High Protein & Fiber– Eating a diet high in protein and rich in fiber will also help in decreasing cravings 18 Healthy Foods to Eat When Cravings Strike (healthline.com)
- Stay hydrated & get plenty of rest–
- Everything in moderation– Portion control is everything. You don’t need to cut out certain food groups doing so will only lead to more cravings eventually and may not be sustainable.
**Try and find other solutions to your emotions and triggers. Eat what you intend, not what you are craving!!
My story on how I’ve lost over 100 pounds in a year and how you can do it too!
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